Here are some ideas for a variety of healthy meals and desserts which can you can include as part of a balanced diet.

Main meal ideas

•  Spaghetti bolognaise – use lean mince, Quorn or soya and try wholemeal pasta and extra vegetables, like, peas, carrots, mushrooms and onion.
• Shepherds or cottage pie – using lean mince, soya or Quorn. Bulk up mince with extra vegetables such as mushrooms, peas or peppers. You could try mashed sweet potato as an alternative topping.
• Fajitas – use lean chicken, Quorn, soya pieces or lean steak strips with peppers, onions, lettuce and salsa in a wrap.
• Grilled lean pork or lamb chop with vegetables and new, mashed or boiled potatoes.
• Poached or baked fish such as Salmon or Haddock with salad or vegetables and new potatoes.
• Pasta with tomato sauce and roasted vegetables. Carrots, butternut squash, peppers and courgettes are good roasting options. Add chicken breast, tuna or low-fat sausages if you like.
• Tomato based lentil dhal and plain boiled rice.
• Chilli con carne and rice – use lean mince, Quorn or soya mince with basmati, brown or wholegrain rice. Extra kidney beans and vegetables such as onions, mushrooms or peppers could be added.
• Grilled low-fat sausages (one or two) with baked beans and mash potato. Mash with semi-skimmed or skimmed milk only rather than using butter or margarine.
• Stew or casserole using lean meat, Quorn or soya chunks. Bulk up with additional pulses, lentils and vegetables.
• Cous cous with roasted vegetables – try red onion or peppers and grilled chicken, prawns, or a small amount of grilled halloumi.
• Liver (grilled or braised) plus lean bacon – choose back bacon and cut off visible fat. Have with boiled or mashed potato and vegetables.
• Stir fry – use either prawns, lean meats like chicken or steak strips, Quorn, soya or tofu and have with plain boiled rice or noodles. Try using one kcal spray or a good non-stick saucepan to avoid using any oil when cooking.
• Homemade curry – use lean meat, Quorn, fish or prawns. Use fromage frais or natural yoghurt instead of cream to make a sauce.

Light meal ideas

• Mini fry-up – grilled lean bacon, tomatoes, mushrooms, baked beans, and a slice of bread with low fat spread.
• One or two poached or scrambled eggs on toast.
• Small tin or half a large tin of spaghetti or baked beans on toast.
• Grated or thin slice of cheese on toast, you could add Worcestershire sauce, piccalilli, herbs, mushrooms, onion for flavour. Use a reduced or low-fat cheese.
• Sardines, mackerel or pilchards in tomato sauce on toast.
• Jacket potato with cottage cheese, tuna and sweetcorn (use a low-calorie dressing such as light salad cream if needed), baked beans, chilli or light cream cheese with chives. You can add a small portion of grated cheese if you want to.
• Omelette (cooked using one kcal spray or in microwave) with ham and mushroom or peppers, sweetcorn and mixed herbs. Serve with a mixed salad and sweet or new potatoes.
• Vegetable, lentil or pasta-based soup, such as minestrone, with a slice of bread or a bread roll.
• Pitta bread with falafels, low fat hummus and salad.
• Sandwiches – try and choose wholemeal, seeded or multigrain breads and add fillings such as:
  • lean meat (ham, turkey or chicken with salad)
  • tinned fish (tuna, salmon or sardines)
  • boiled egg with cress and light salad cream
  • light cream cheese or light cheese triangles with sliced tomato.

Dessert ideas

Here are some ideas for desserts that are suitable if you wish to lose weight or improve your diabetes control. Some of these dessert ideas still contain more fat and sugar but in smaller quantities than the standard version. If you are trying to lose or control weight only have these desserts occasionally. Fruit or diet yoghurt can be eaten regularly.

Hot desserts

• Baked banana – place in a dish under a pre-heated grill for 10 to 15 minutes, add some lemon juice and cinnamon for flavour.
• Baked apple stuffed with dried fruit.
• Hot mixed dried fruit – dried apricots, apple, prunes and low sugar custard or one scoop of ice cream.
• One tablespoon of stewed fruit (apples or pears) and low sugar custard or one scoop of ice cream.
• Fruit crumble – homemade with less sugar or sweetener and oats added.

Milky puddings

• Low fat, low sugar custard (homemade, tinned or instant).
• Low fat rice pudding, sago, tapioca (homemade or tinned).
• If homemade, use low fat milk and add artificial sweeteners after cooking.

Cold desserts

• Low fat or low sugar yoghurt.
• Sugar free jelly.
• One scoop of any ice cream.
• Homemade juice or fruit squash ice lollies.
• Low fat fromage frais.
• One small pot (4 to 5oz/125g) of low-fat natural yoghurt.
• Two to three tablespoons (4oz/100 g) of tinned fruit in juice.
• Piece of fresh fruit.
• Small bowl of fresh fruit salad.
• Sugar-free jelly made up with tinned fruit in juice.
• Low sugar milk desserts made up with low fat milk, for example, Angel Delight or instant whips.
• Homemade milk jelly made with sugar free jelly and quark.
• Homemade trifle with sugar free jelly, tinned fruit in juice and low-fat low sugar custard.
• One crushed ginger nut or one plain biscuit (rich tea, digestives or ginger biscuits) onto plain

Toppings

• One tablespoon of quark.
• One scoop of any ice cream.
• One to two tablespoons of low-fat natural yoghurt.
• Low fat fromage frais.
• One tablespoon of dried fruit.
• One tablespoon of chopped nuts.